We always hear that high fiber foods are good for weight loss, but what exactly is fiber, what does it do, and what are some easy ways to eat more fiber? We’ll answer those questions here.
What is fiber?
As you might know, fiber is one type of carbohydrate (sugar and starch are the other two types). Unlike sugar and starch, your body can’t digest fiber so it doesn’t provide your body with any calories.
There are two types of fiber: soluble fiber and insoluble fiber. Soluble fiber can absorb water and other liquids — think about how rice and oatmeal absorb liquid. Insoluble fiber, on the other hand, cannot absorb liquid (think of kale and other leafy vegetables). Generally, all fiber originates from plant-based foods.
What does fiber do?
Fiber plays a huge role in your health. It can prevent constipation and keep your digestive system healthy. While your body can’t break down fiber, the bacteria that live in your large intestine can break it down. A high fiber diet means healthy gut bacteria and a reduced risk for colon cancer.
Fiber also slows down the rate at which the sugar (glucose) from your food enters your blood stream. This means that your blood sugar won’t spike as drastically, and your body won’t have to work as hard to manage a large dose of sugar.
Fiber also plays a role in improving your cholesterol levels. In the long-term, researchers have found a high fiber diet to be associated to reduced risk of heart disease, diabetes, obesity and more.
Why is it good for weight loss?
For weight loss, fiber offers something very valuable: satiety! In general, foods with fiber have higher volume and fewer calories, meaning you can eat more “bulk” without blowing through your calorie budget. Plus, it’s harder for your body to break down fiber, so it keeps you fuller for longer.
How can I eat more fiber?
Fiber comes from plants, so eating more fiber means eating more plants, and plants closer to their natural form. Focus on fruits, veggies, nuts, legumes, and whole grains to consume the recommended 25 grams of fiber per day for women and 38 grams of fiber per day for men.
